Sitting may be shortening your life
How many hours do you sit per day? Take this question seriously! Over time, sitting for prolonged periods can severely impact your health. You may not think you sit very much, but I encourage you to spend two days recording the time you spend on your backside.
Choose two typical days; one weekday and one weekend day. Track the minutes you're sitting down while working, commuting, eating meals, reading a book, watching TV, and other leisure activities. Don't count the time when you are sitting down to exercise (riding a bike, rowing) or when you’re sleeping. Average the two together to get a rough idea of how much you're sitting per day.
Your total may surprise you. It probably should scare you.
You need to know how sitting affects your health. And you should note - even if you meet the recommended minimum physical activity guidelines each week, you are not exempt from the effects of too much time on your tush. At the very least, your metabolism will take a hit.
Below are five health issues that can arise over time from prolonged periods of sitting:
1-Tight hip flexors: Sitting places the hip flexors in a shortened position causing them to tighten. Tight hip flexors limit the contractions of your gluteal muscles which reduces both muscle tone (you know that round booty you want?) and the amount of force your glutes can produce. And that's not all! Tight hip flexors hinder your hip extension placing excessive pressure on your lumbar spine. Low back pain, anyone?
2-Headaches: Sitting with poor posture puts your head forward causing tightness in your upper back, neck, & shoulders. It also reduces oxygen flow to your lungs. The result? A headache!
3-Heart and lung issues: Sitting more than eight hours a day can elevate your low-density lipoprotein (the bad cholesterol) levels which may lead to high blood pressure, heart attack, or stroke. Your aerobic efficiency is also compromised.
4- Decreased ability to burn fat & increased risk for diabetes: Sitting means your muscles aren't working. If your muscles aren't working, you don't need the blood sugar (muscle fuel) floating around in your system. This unused muscle fuel gets converted to free fatty acids (FFAs) and stored in your abdominal fat. Since you're sitting, your muscles do not convert FFAs into fuel, so they accumulate. More accumulated FFAs mean a higher risk for developing insulin resistance, which can lead to diabetes.
5- Increased risk of premature death: Sitting more than 8 hours a day combined with minimal physical activity is associated with a higher risk of developing cancer and a greater risk of early death.
Now that you know the negative impacts of sitting too much, here are five changes you can make to reduce your health risks:
1- Review the tracking exercise you completed: Pinpoint the seated activities where you're spending the most time. Brainstorm solutions on how you can eliminate or drastically reduce the time seated in these activities. Over time, aim to reduce your sitting time to no more than three hours per day. Getting there can add two years to your life!!
2- Stand more: Standing requires your muscles to be engaged, is easier to maintain good posture, and burns more calories than sitting. If you're thinking of moving to an adjustable or standing desk, be sure to think about your flooring. A padded mat or rug will make the transition easier.
3- Move more: Instead of hopping in your car, walk or ride your bike if you can. Instead of the elevator, take the stairs. Spend one hour less on screen time and one hour more on movement.
4- Use an activity tracker: Whether it is your phone or a wearable device, activity trackers are good reminders and motivators to help you sit less. It's fun to see your activity increase as you decrease your sitting time!
5- Stretch: Stretching is underrated! Find fifteen-minutes three days a week to stretch your major muscle groups. You'll be amazed at what a difference it makes.
The bottom line (haha- couldn’t resist)…sitting can literally make you sick. I’d love to know how you’re reducing your tush time, what’s working for you, and what challenges you are facing. Please comment!
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